Your family will love this refreshing salad that is rich in fiber, vitamin C and potassium. Use it to top yogurt, oatmeal, ice cream or as a breakfast side dish. The poppy seeds add a nice crunch and the honey provides a nice sweetness.
Hoppin’ John is traditionally combined with white rice and field peas or black-eyed peas. This recipe combines the two together in a patty and adds herbed tomatoes for a punch of flavor. These patties have an abundance of protein, fiber, vitamins, and minerals for you to enjoy!
Hummingbird cake is a popular, Southern recipe that uses pineapple, cream cheese, and pecans. While delicious, the classic recipe is very high in sugar and fat. In this recipe we have made a few ingredient substitutions that uphold the original flavor and texture of the cake but eliminate some of...
There are many ways to prepare this great South Asian dish- which can vary from the region to region. This particular recipe comes straight from the home of one of our Nutrition Interns! As with most Indian dishes, this one packs some heat. Feel free to use your own judgement with the spices to...
Instant Pot Sesame Chicken is a delicious and easy meal you can make at home in just 20 minutes. This recipe uses chicken cooked in a tasty honey-soy sauce, flavored with garlic, ginger, and a touch of hot sauce. You don't need to fry the chicken, making it healthier and simpler. Serve it over rice...
Spruce up any occasion with this delicious Italian inspired salad dish. This colorful dish is full of flavor and packed with fiber and protein. Serve as an appetizer or side dish that is sure to win everyone over!
You may have enjoyed Asian-inspired shrimp stir fry in the past. But have you tried an Italian-inspired shrimp stir fry? Loaded with veggies, basil, and salty Parmesan cheese, this dish is nutritious and filling. Serve it over rice or pasta OR eat it as-is for a lower carb dinner!
Never heard of spaghetti squash? This healthy vegetable is member of the squash family. It is full of fiber, vitamins, minerals, and antioxidants that will help support a healthy immune system. This recipe is a lower carb way for Italian food lovers to eat to enjoy these classic flavors! The...
Meatloaf is a popular recipe and has been a staple in many homes for generations. In Italian, it’s called Polpettone, which means “big meatball”. This rendition adds an Italian-style by featuring a rich tomato sauce topping that caramelizes once baked. Complete this meal by serving alongside whole...
If you love beans and rice, give this delicious recipe a try! Parboiled rice is a tasty and healthy alternative to white rice that has more fiber and protein. The creaminess of the coconut along with the freshness of the thyme are sure to delight your taste buds with a surprising medley of flavors...
This hearty, one-pot stew is super easy and heart-healthy. This stew is popular in Spain, and it’s full of flavor! Kidney beans are a great source of plant-based protein, fiber, B Vitamins, iron, and potassium.
Also called baked ziti, this pasta dish is similar to a lasagna but spares you the exhausting hours of prep time. This recipe also uniquely features ground turkey instead of ground beef for a leaner meat option without sacrificing flavor or texture!
Everyone loves leftover turkey from Thanksgiving dinner. This easy recipe uses leftover turkey and gravy to make a rich, hearty stew perfect for this chilly season. Enjoy!
Lemons and blueberries are a classic flavor combination, and these muffins will soon become a family favorite. They are moist, tender, and bursting with fresh blueberry and lemon flavors. The yogurt adds protein and calcium; the blueberries add fiber and vitamin C, and Shhh…no one will know you used...
This simple recipe is a deliciously sweet tart dessert that is light and low in calories. It is perfect for a party or as a stay-at-home dessert that will melt in your mouth.
Oregano is a popular and easy-to-grow herb. In this pesto recipe, oregano is used in place of the more commonly used herb, basil. You will find this pesto bursting with freshness; it can be used to top fish or chicken, as a sandwich spread, or mixed into warm pasta. Enjoy!
This is a classic dish from the Greeks who lived in Constantinople, Turkey (now Istanbul), who were well-known as excellent cooks. A perfect example of a nutritious meal, it is rich in Vitamin C, A, fiber and potassium. Serve it with crusty bread to collect all the delicious juices.
Lentil and vegetable soup with pasta is a comforting meal that can be made with staple pantry items and seasonal ingredients at any time of the year. While you may associate soups with winter, the best thing about making this meal in the summer is that you don’t have to heat up your home with the...
This lentil minestrone is a classic Italian soup that has a fun twist to it: sweet potato. This soup is packed with vegetables and deliciously flavored with garlic, chicken bouillon, and lemon juice.
Lentils are the base of this kid-friendly favorite. Lentils are a great source of plant-based protein and are also rich in iron. Iron is a part of hemoglobin in red blood cells, and it helps to transport oxygen to our body tissues. Having enough iron is important to ensure you have the energy to...
There’s just something about these cold winter days that make us crave soups and stews. Try this lentil stew that’s packed with veggies and fiber! It cooks in one soup pot and makes a generous 8 servings. Serve it with some crusty bread – try whole wheat bread for some extra fiber!
Lentil tacos? Maybe you're already a vegetarian? Or maybe you don't want to spend $4/lb. for ground beef? You'll never know the meat is missing in these incredibly flavorful and filling tacos! Packed with protein and healthy fats (avocado & olive oil), you'll love the freshness of this simple dish...
